1600 calorie intermittent fasting vegan meal plan

In just a few clicks, generate your own 1600 calorie intermittent fasting vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1650cal, 118g protein, 157g net carbs, 34g fat, 60g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Black bean and salsa soup
Chunky canned soup (non-creamy), simple salad with tomatoes and carrots, fruit juice
Tue
Wed
Thu
Belizean rice and beans, simple salad with tomatoes and carrots
Garlic pepper seitan, white rice, lima beans
Fri
Sat
Crispy tenders, orange, fruit juice
Black bean vegetable soup
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Vegetable broth
5 1/2 cup(s) (mL)
Salsa
2 1/4 cup (585g)
Fruits and Fruit Juices
Fruit juice
31 1/3 fl oz (940mL)
Oranges
2 orange (308g)
Fats and Oils
Salad dressing
2/3 cup (158mL)
Olive oil
3 tbsp (46mL)
Oil
3/10 oz (9mL)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (861g)
Carrots
4 1/2 medium (275g)
Romaine lettuce
7 hearts (3500g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Onion
1 1/4 medium (2-1/2" dia) (133g)
Garlic
5 1/4 clove(s) (16g)
Green pepper
3 tbsp, chopped (28g)
Red bell pepper
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (20g)
Ketchup
1 3/4 tbsp (30g)
Whole kernel corn
1/2 can (~10 oz) (95g)
Canned stewed tomatoes
1/2 can (~14.5 oz) (203g)
Beverages
Water
10 cup (2381mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Legumes and Legume Products
Black beans
5 1/2 (15.5oz) can (2415g)
Dry kidney beans
5 1/3 oz (151g)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Black pepper
1 tsp, ground (2g)
Salt
1 tsp (6g)
Chili powder
1 tsp (3g)
Dairy and Egg Products
Sour cream
1/2 cup (108g)
Cereal Grains and Pasta
Seitan
12 oz (340g)
Long-grain white rice
2/3 cup (123g)
Nut and Seed Products
Coconut milk, canned
4 tbsp (60mL)
Other
Meatless chik'n tenders
7 pieces (179g)
dinner prep - 3 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 1/2 can (~19 oz) (2367g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple salad with tomatoes and carrots
    295 cals, 11p, 21c, 10f (per meal)
  • Salad dressing
    6 3/4 tbsp (101mL)
  • Tomatoes, diced
    4 1/2 medium whole (2-3/5" dia) (554g)
  • Carrots, sliced
    2 1/4 medium (137g)
  • Romaine lettuce, roughly chopped
    4 1/2 hearts (2250g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    3. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • lunch prep - 3 days
    1. Black bean and salsa soup
    770 cals, 44p, 77c, 10f (per meal)
  • Black beans
    4 1/2 (15.5oz) can (1976g)
  • Vegetable broth
    3 1/2 cup(s) (mL)
  • Salsa, chunky
    2 1/4 cup (585g)
  • Ground cumin
    3/4 tbsp (5g)
  • Sour cream
    1/2 cup (108g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
    2
    Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
    3
    Top with sour cream when serving.
    dinner prep - 2 days
    1. Garlic pepper seitan
    515 cals, 46p, 25c, 25f (per meal)
  • Olive oil
    3 tbsp (45mL)
  • Onion
    6 tbsp, chopped (60g)
  • Garlic, minced
    3 3/4 clove(s) (11g)
  • Green pepper
    3 tbsp, chopped (28g)
  • Seitan, chicken style
    12 oz (340g)
  • Black pepper
    3 dash, ground (1g)
  • Water
    1 1/2 tbsp (23mL)
  • Salt
    1 1/2 dash (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. White rice
    110 cals, 2p, 24c, 0f (per meal)
  • Salt
    1/3 tsp (2g)
  • Water
    2/3 cup(s) (158mL)
  • Long-grain white rice
    1/3 cup (62g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Lima beans
    115 cals, 7p, 16c, 1f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    lunch prep - 2 days
    1. Belizean rice and beans
    445 cals, 20p, 62c, 8f (per meal)
  • Garlic, minced
    1 clove(s) (3g)
  • Onion, chopped
    1/6 medium (2-1/2" dia) (18g)
  • Red bell pepper, chopped
    1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (20g)
  • Oil
    1/3 tsp (2mL)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Long-grain white rice
    1/3 cup (62g)
  • Coconut milk, canned
    4 tbsp (60mL)
  • Water
    1/4 cup(s) (59mL)
  • Dry kidney beans
    5 1/3 oz (151g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
    2
    Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
    3
    Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
    2. Simple salad with tomatoes and carrots
    245 cals, 10p, 18c, 8f (per meal)
  • Salad dressing
    1/4 cup (56mL)
  • Tomatoes, diced
    2 1/2 medium whole (2-3/5" dia) (308g)
  • Carrots, sliced
    1 1/4 medium (76g)
  • Romaine lettuce, roughly chopped
    2 1/2 hearts (1250g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    lunch prep - 1 days
    1. Crispy tenders
    400 cals, 28p, 36c, 16f (per meal)
  • Meatless chik'n tenders
    7 pieces (179g)
  • Ketchup
    1 3/4 tbsp (30g)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Orange
    170 cals, 3p, 32c, 0f (per meal)
  • Oranges
    2 orange (308g)
  • 3. Fruit juice
    190 cals, 3p, 42c, 1f (per meal)
  • Fruit juice
    13 1/3 fl oz (400mL)
  • dinner prep - 1 days
    1. Black bean vegetable soup
    700 cals, 33p, 78c, 11f (per meal)
  • Oil
    1/2 tbsp (8mL)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Garlic, minced
    1/2 clove (2g)
  • Carrots, chopped
    1 medium (61g)
  • Chili powder
    1 tsp (3g)
  • Ground cumin
    4 dash (1g)
  • Vegetable broth
    2 cup(s) (mL)
  • Black beans
    1 (15.5oz) can (439g)
  • Whole kernel corn
    1/2 can (~10 oz) (95g)
  • Black pepper
    1 dash, ground (0g)
  • Canned stewed tomatoes
    1/2 can (~14.5 oz) (203g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
    2
    Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again